Cable Cross-over Lateral Pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable cross-over lateral pulldown is a back exercise that targets the latissimus dorsi, with the biceps, rear delts, teres major, and lower and middle traps assisting. Performed at a cable crossover station with both arms working at once, it builds lat width and back detail while keeping constant tension on the muscle throughout the range.
How to do the Cable Cross-over Lateral Pulldown
- 1Set both cable pulleys to the highest position and attach a single handle to each side.
- 2Stand centered between the two stacks, grip a handle in each hand with arms extended overhead so the cables cross above you in a wide V.
- 3Brace your core and set a slight forward lean, keeping your chest up and shoulders down away from your ears.
- 4Pull both handles down and out in a wide arc, leading with your elbows and driving them down toward your hips.
- 5Squeeze your shoulder blades down and together as the handles approach your sides, feeling the contraction in your lats.
- 6Pause briefly at the bottom with elbows close to your torso, keeping tension on the back rather than the arms.
- 7Control the return, letting your arms travel back up and overhead until your lats are fully stretched.
- 8Complete your reps, then step in toward the stacks to relieve tension before releasing the handles.
Form tips
- Lead each rep with your elbows, not your hands, so the lats do the work instead of the biceps.
- Keep your shoulders pulled down throughout the set to avoid shrugging and to protect the shoulder joint.
- Use a slow, controlled tempo on the way up to keep the lats under tension through the full stretch.
- Start with a moderate load you can control; cable tension is constant, so heavy weight here can break your form fast.
- Think about pulling the handles toward your hip pockets to bias the lower lats and squeeze the contraction.
Common mistakes
- Bending the elbows too early and turning the movement into a curl, which shifts work onto the biceps and away from the lats.
- Shrugging the shoulders up as you pull, which loads the upper traps and reduces tension on the lats you are trying to train.
- Using too much weight and leaning back to yank the handles down, which breaks form and removes the muscle isolation.
- Cutting the range short and not letting the arms travel fully overhead, which skips the lat stretch and limits growth.
- Rounding the lower back instead of keeping a braced, neutral spine, which puts the spine at risk under load.
Frequently asked questions
What muscles does the cable cross-over lateral pulldown work?
It primarily targets the latissimus dorsi, with the biceps, brachialis, brachioradialis, rear deltoids, teres major and minor, infraspinatus, and the lower and middle trapezius assisting.
Is the cable cross-over lateral pulldown good for beginners?
Yes. The cables provide constant, controllable tension and let you start light, making it a safe way to learn how to pull with your back rather than your arms.
How is it different from a regular lat pulldown?
A standard lat pulldown uses one bar pulled straight down. This version uses two independent cables in a wide crossing arc, which increases the stretch and lets each side work through a fuller range.
Where should I feel this exercise?
You should feel it in the lats along the sides and width of your back as you pull down and squeeze. If you mostly feel your arms, lead with your elbows and lighten the load.
How many sets and reps should I do?
For back width and detail, 3 to 4 sets of 10 to 15 controlled reps works well. Prioritize a full stretch and squeeze over heavy weight.
